Friday 20-Sep-2024: AES-13-W.2-D.5

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Written by Squad 5 Training

On August 19, 2024

Upper Body:

Tip:

Strength Intensity 1 Progression

The strength intensity section alternates between a barbell press and a dumbbell press. In addition to these changes each week, the position of the barbell press is progressing towards a more challenging position.

Seated -> Standing -> Z Press

These subtle changes allow for a broad range of movement exploration but have enough similarities that you can keep the progression consistent from week to week.

Station 1: 10 min

4 working sets

10 reps per side Half Kneeling Single Arm Dumbbell Press Right then Left

Station 2: 10 min

5 working sets – EMOM
8-10 Body Row
10-12 Barbell Upright Row

Station 3: 10 min

EMOM

12 Diamond push up
12Supinated Dumbbell Front Raise

Station 4: 10 min

EMOM-AMRAP 45 sec

45 sec AMRAP – Anchored Sit Up
rest 15 sec
45 sec AMRAP – L Crunch
rest 15 sec
REPEAT

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